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Celebrate the new fall season with this warm pumpkin spice soup recipe!


Pumpkin soup next to pumpkins. Ingredients

  • 2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 2 medium celery stalks, chopped
  • 2 medium garlic cloves, minced
  • 1 teaspoon minced fresh ginger, peeled
  • 2 teaspoons sugar
  • 1/4 teaspoon ground nutmeg
  • 1 pinch cinnamon
  • 1/2 teaspoon salt, optional
  • 1/4 teaspoon pepper
  • 1 14-1/2 ounce can pumpkin
  • 1 medium potato, peeled and cut into 1/2-inch cubes
  • 4 cups fat-free, reduced sodium chicken broth
  • 1/4 cup nonfat sour cream
  • 2 medium green onions, chopped



  1. In large stock pot or Dutch oven, heat oil over medium-high heat. Add onion, celery, garlic, ginger and sugar and cook 4 minutes, until tender.
  2. Add nutmeg and cinnamon. Season with sat and pepper, stir to coat. Add pumpkin, potato and broth. Bring to boil. 
  3. Reduce heat to medium-low, partially cover and simmer 15 to 20 minutes, until potato is tender. Ladle soup into bowls and top each serving with sour cream and green onions. 


Serves 6


Nutrition Facts  
Servings per recipe: 6  
Calories: 87   
Calories from fat: 18  
  % Daily Value*
Total Fat: 2g 3% 
Saturated Fat trace: 2%
Cholesterol: 1mg 0% 
Sodium: 535mg 22%
Carbohydrate: 15g  5%
Dietary Fiber: 3g  12%
Protein: 9g  19% 
Vitamin A: 306%
Vitamin C: 17%
Folacin: 7%
Calcium:  6% 
Iron:  11%
Potassium: 12%

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.  


Source: American Institute for Cancer Research at 

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